Vegan • Gluten-free • No-bake • Mum-friendly wellness
As mums, we juggle a million things every single day and during perimenopause, energy dips, cravings, low moods and brain fog can hit out of nowhere. Between the school run, work, after-school chaos, and simply trying to take care of ourselves, it’s so tempting to grab the quickest snack available.
But here’s something I’ve learned: keeping a few hormone-friendly snacks in the fridge can make your days easier, calmer and more energised, even when life feels hectic.
I’m not a nutritionist or a hormone specialist. I’m just a mum who loves reading about women’s wellness, testing healthy recipes, and finding simple ways to feel better. These hormone-friendly snacks are things I actually make in my own kitchen, and I hope they help you feel more balanced too.
Table of Contents
Why Hormone-Friendly Snacks Actually Help
During perimenopause, oestrogen and progesterone naturally fluctuate. This can affect:
- mood
- sleep
- cravings
- energy
- skin
- bone health
- digestion
Supporting your body with the right nutrients can gently stabilise these ups and downs and that’s exactly where hormone-friendly snacks become so helpful.
Magnesium
Helps calm the nervous system, ease anxiety, reduce tension and improve sleep. Many hormone-friendly snacks include magnesium-rich ingredients like cacao and pumpkin seeds.
Found in: cacao, pumpkin seeds, almonds, cashews.
Omega-3 Fats
Support mood, brain health and reduce inflammation, a huge help when choosing snacks for perimenopause.
Found in: flaxseed, chia, hemp seeds, walnuts.
Antioxidants (inflammation, hormone balance & energy)
Antioxidants protect your cells from oxidative stress, reduce inflammation, support hormone production and help stabilise energy, essential during perimenopause. Because antioxidant levels drop after 6–8 hours, try to include a small source in each meal or snack throughout the day.
Found in: colourful berries, red cabbage, beetroot, purple carrots, kale, spinach, sweet potatoes, citrus fruits, garlic, onions, turmeric + black pepper, dark chocolate (earlier in the day).
Iron + Vitamin C
Improve energy and support blood health, especially if cycles are still heavy. Pairing these nutrients inside your hormone-friendly snacks helps absorption.
Found in: lentils, spinach + lemon, pumpkin seeds + berries.
Zinc
Supports hormone production, immunity and skin repair. It’s an essential mineral in many hormone-friendly snack recipes.
Found in: tahini, pumpkin seeds, cashews, almonds.
Selenium (thyroid, metabolism & hormone balance)
Selenium supports your thyroid, which influences energy, metabolism, mood and hormonal rhythms. Brazil nuts are one of the simplest hormone-friendly snack additions you can make daily.
Found in: Brazil nuts, sunflower seeds, mushrooms, lentils.
Calcium (bone strength & muscle health)
As oestrogen drops, bone density gradually decreases. Building hormone-friendly snacks with calcium-rich foods is a gentle way to support long-term wellbeing.
Found in: tahini, almonds, chia seeds, tofu, leafy greens, fortified plant milks, carob powder ( a caffeine-free, naturally sweet option that also brings extra fibre)
Vitamin D (mood, immunity & bone health)
Vitamin D plays a key role in mood regulation, immune health and bone strength, all especially important during perimenopause. Because it’s difficult to get enough from food alone (especially in the UK), many women benefit from a supplement during autumn and winter.
Found in: fortified plant milks, mushrooms exposed to sunlight, tofu, fortified cereals.
B Vitamins (energy, focus & hormone support)
B vitamins — especially B6, folate and B12 — support energy production, brain function and hormone regulation. They help keep fatigue and mood swings in check and are easy to include in everyday snacks.
Found in: nutritional yeast, chickpeas, lentils, seeds, whole grains, fortified plant milks.
Protein (muscle support & blood sugar stability)
Protein helps maintain muscle mass, supports metabolism and keeps blood sugar steady — all essential as hormones fluctuate during perimenopause. Including a little protein in each snack helps balance energy and prevent cravings.
Found in: hummus, tofu, Greek-style yoghurt alternatives, nuts, seeds, edamame, legumes.
Fibre (gut health & hormone balance)
Fibre supports healthy digestion and helps your body naturally clear excess oestrogen, which is vital during perimenopause. It also stabilises blood sugar to keep energy and mood more even throughout the day.
Found in: flaxseed, chia seeds, oats, berries, beans, lentils, vegetables.
7 Magic Perimenopause Tips for Busy Mums
A practical guide for building hormone-friendly snacks & habits.
1. Vitamin C + Plant-Based Iron
Pair citrus fruits with lentils, spinach or quinoa.
Try it: add lemon to spinach, kiwi to porridge, or berries to pumpkin seeds.
2. Snack on 1–2 Brazil Nuts
One of the easiest hormone-friendly snack habits for selenium and thyroid support.
Try it: keep two Brazil nuts in your handbag for an easy daily ritual.
3. Add 1 Tbsp Flaxseeds Daily
Phytoestrogens + fibre support hormone balance.
Try it: sprinkle into porridge, yoghurt, pancakes or smoothies.
4. Magnesium + Evening Ritual = Better Sleep
Magnesium helps relax your body and mind.
Try it: almonds, pumpkin seeds, or a magnesium supplement (If you prefer a magnesium supplement, choose one that’s easy to absorb.
Magnesium glycinate is the best for sleep and relaxation, while citrate supports digestion and malate helps with muscle fatigue.
Always choose a form that suits your needs and check with a healthcare professional if unsure.).
5. Add an Antioxidant Boost to Each Snack
Antioxidants help reduce inflammation, protect cells from daily stress, and support hormone balance, especially during perimenopause. Because antioxidant levels drop within 6–8 hours, including them in small amounts throughout the day is one of the simplest ways to nourish your body consistently.
Try it: add frozen berries to smoothies or yoghurt bowls, enjoy a square of dark chocolate earlier in the day for a polyphenol boost, add kale chips or a handful of spinach to a snack plate.
6. Pair Protein + Fibre to Keep Blood Sugar Steady
Balanced blood sugar helps stabilise energy, reduce cravings and support hormone balance throughout the day.
Try it: apple slices + almond butter, hummus + veggie sticks, chia pudding + berries, yoghurt alternative + flaxseed, edamame + carrot sticks.
7. Add B-Vitamin Boosters for Energy & Mood
B vitamins support energy, brain focus and hormone regulation — simple to include in everyday fridge snacks.
Try it: sprinkle nutritional yeast over roasted veggies, keep hummus or chickpea salad in the fridge, add lentils to wraps or salads, choose fortified plant milks for smoothies or overnight oats.
Hormone-Friendly Snacks Busy Mums Can Actually Keep in the Fridge.
Now Let’s Put These Tips Into Action With Delicious Snacks
Knowing the right nutrients is one thing… but having hormone-friendly snacks ready in your fridge makes it actually doable.
Below are the snacks for perimenopause I make again and again, quick, delicious and designed for real life. You’ll find here 7 hormone-friendly snacks that support energy, stabilise blood sugar and help balance hormones naturally.
7 Hormone-Friendly Snacks Every Mum Should Keep in Her Fridge
Knowing the right nutrients is one thing, but having simple, delicious, hormone-friendly snacks ready in your fridge or freezer is what actually makes these habits doable for busy mums. Here are seven powerful, practical snacks you can prep ahead and rely on all week for balanced energy, better mood and calmer hormones.
1) Chocolate–Coconut Pumpkin Seed Bliss Balls
Rich, chocolatey, naturally sweet and packed with magnesium, zinc and antioxidants.
Ingredients
- ½ cup raw pumpkin seeds
- ½ cup desiccated coconut (plus extra for rolling)
- 6 Medjool dates
- 3 tbsp cacao powder
- 1 tbsp coconut oil (optional)
- 1 tbsp ground flaxseed
- ½ tsp vanilla
- Pinch sea salt
- Water only if needed
Method
- Process pumpkin seeds until finely chopped.
- Add remaining ingredients and blend into a sticky dough.
- Roll into 12 balls and optionally coat in coconut.
- Chill in the fridge for 30 minutes or freeze 15 minutes to set.
How to Serve
- As a morning or early afternoon snack
- With a cup of herbal tea
- As a pre-workout energy bite
How to Store
- Fridge: up to 1 week
- Freezer: up to 3 months (store in reusable bags)
Why It Supports Hormones
- Cacao → magnesium + antioxidants (energy + PMS support)
- Pumpkin seeds → zinc + magnesium (skin, mood, sleep)
- Coconut → healthy fats (blood sugar balance)
- Flaxseed → fibre (hormone clearance)
2) Orange–Chocolate Pumpkin Seed Bliss Balls
A bright, fresh, chocolate-orange style bliss ball rich in magnesium, vitamin C and healthy fats.
Ingredients
- ½ cup raw pumpkin seeds
- ½ cup oats (or almond flour)
- 6 Medjool dates
- 3 tbsp cacao powder
- 1 tbsp almond or cashew butter
- Zest of 1 orange
- ½ tsp vanilla
- Pinch salt
- Splash of orange juice (if needed)
Method
- Pulse pumpkin seeds until finely chopped.
- Add remaining ingredients and blend into a dough.
- Roll into 12 balls; dust with cacao or orange zest if desired.
How to Serve
- Mid-morning pick-me-up
- With herbal tea or rooibos
- In lunchboxes for mums or kids
How to Store
- Fridge: 1 week
- Freezer: 3 months
Why It Supports Hormones
- Pumpkin seeds → magnesium + zinc (PMS + mood)
- Orange zest → vitamin C (iron absorption)
- Cacao → antioxidants (skin + energy)
- Nut butter → stable blood sugar
3) Chocolate Sweet Potato Mousse
A silky, chocolatey mousse made with sweet potato — nourishing, naturally sweet and perfect for busy mums.
What It’s Good For
- Magnesium (from cacao) → mood, energy and PMS support
- Antioxidants (from cacao) → skin health + repair
- Beta-carotene (from sweet potato) → hormone production + skin glow
- Fibre → supports gut health + blood sugar balance
👉 Find the full recipe here: Chocolate Sweet Potato Mousse
Why It Supports Hormones
- Sweet potato stabilises blood sugar and supports healthy progesterone levels.
- Cacao provides magnesium to support calmness, energy and PMS symptoms.
- Beta-carotene helps support hormone production and skin brightness.
- Fibre supports elimination of excess hormones.
4) Selenium Glow Bite (2 Brazil Nuts + 1 Square Dark Chocolate)
A powerful hormone-supporting bite you can make in five seconds.
How to Enjoy It
- Eat 2 Brazil nuts with 1 square of dark chocolate.
- Enjoy earlier in the day if you’re sensitive to caffeine.
- Truly a 5-second snack.
Important Storage Note
- Do not store Brazil nuts and chocolate together.
- Keep nuts in a dry glass jar; chocolate stored separately. Brazil nuts absorb moisture and aromas very easily, and storing them with chocolate can make the nuts soften and lose their crunch.
Why It Supports Hormones
- Brazil nuts → selenium (thyroid + hormone metabolism)
- Dark chocolate → magnesium + antioxidants
- Healthy fats → stabilise blood sugar
5) Cheesy Cashew–Nutritional Yeast Kale Chips
Crunchy, savoury and full of B-vitamins — the ultimate hormone-friendly savoury snack.
Ingredients
- Kale (washed, dried, stems removed)
- 1 cup cashews (soaked 10–15 min)
- Juice of 1 lemon
- 2 tbsp nutritional yeast
- Smoked paprika
- Garlic powder
- Salt + black pepper
Method (Oven)
- Blend cashews, lemon, nutritional yeast, paprika, garlic, salt + pepper.
- Massage sauce into kale leaves.
- Bake at 140°C for 10–15 minutes.
Method (Dehydrator)
- Spread coated kale on trays.
- Dehydrate at 50°C for 4 hours.
How to Serve
- As a crispy afternoon snack
- As a topping for bowls or salads
- On the go, in small jars
How to Store
- Oven version: 1–2 days (re-crisp if needed)
- Dehydrated: 5-6 days in airtight jars
Why It Supports Hormones
- Nutritional yeast → B-vitamins for stress + energy
- Kale → antioxidants + calcium
- Cashews → magnesium + healthy fats
6) Pumpkin & Sunflower Seed Snack Mix (Oil-Free, Roasted or Dehydrated)
One of my favourite snacks. I always wash my nuts and seeds, you’ll be surprised how much dust and residue comes off. Once clean, you can dehydrate them for long-term storage or roast them gently for immediate snacking. Afterwards, divide into jars and add different spices so you have multiple flavours ready for the week.
Ingredients
- Pumpkin seeds
- Sunflower seeds
- Sea salt (optional)
- Choose flavours to add after drying:
- Smoked paprika
- Za’atar blend
- Chinese five-spice
- Garlic powder + herbs
- Sweet: cinnamon + cacao powder
Method
1. Wash the seeds
Rinse thoroughly until the water runs clear to remove dust and residue.
2. Dry the seeds
Spread on a clean towel and pat dry. Air-dry briefly before drying.
3. Oven Method
- Preheat oven to 100–120°C.
- Line a tray with parchment.
- Spread seeds in a thin layer.
- Roast for 20–30 minutes, stirring halfway.
- Remove when dry and lightly crisp.
Storage: Fridge: 1–2 weeks; Pantry: 2–4 days.
4. Dehydrator Method (Best for Long Storage)
- Spread seeds on dehydrator trays.
- Set to 50°C.
- Dehydrate for 4–6 hours, until completely dry.
Storage: Months to years in airtight glass jars. This part is key: the seeds must be totally dry, no softness, no moisture or they won’t keep properly. When in doubt, leave them in the dehydrator a little longer.
5. Add Flavours AFTER Drying
Divide cooled seeds into jars and add different spice blends. Close the lid and shake to coat.
How to Serve
- On the go as a crunchy snack
- Over salads or soups
- Sprinkled over yoghurt or porridge
- In lunchboxes or handbags
Why It Supports Hormones
- Pumpkin seeds → magnesium, zinc, iron
- Sunflower seeds → vitamin E + selenium
- Healthy fats → steady energy + fewer cravings
- Cinnamon option → blood sugar support
7) Green Goddess Hummus Pots (Spinach + Chickpeas + Pumpkin Seeds)
A vibrant green hummus rich in iron, folate, fibre, B-vitamins and magnesium, perfect for batch prepping.
Ingredients
- 1 can chickpeas
- Large handful spinach
- 2 tbsp tahini
- 2 tbsp lemon juice
- 1 clove garlic
- 1 tsp cumin
- Salt + pepper
- Water (to thin)
- Pumpkin seeds (for topping)
Method
- Blend chickpeas, spinach, tahini, lemon, garlic, cumin, salt + pepper.
- Add water gradually to reach your preferred texture.
- Divide into small pots and top with pumpkin seeds.
How to Serve
- With carrot or cucumber sticks
- As a spread inside wraps
- With roasted sweet potato wedges
- As part of a protein snack box
How to Store
- Fridge: 4–5 days
Why It Supports Hormones
- Spinach → iron + folate (energy + mood)
- Lemon → boosts iron absorption
- Chickpeas → B-vitamins + fibre (blood sugar + digestion)
- Tahini → calcium + healthy fats
- Pumpkin seeds → magnesium + zinc
These hormone-friendly snacks are designed for busy mums who want simple, nourishing options ready in the fridge.
A Sneak Peek Into My New Snack eBook
If you’re enjoying these easy ideas, you’ll love what’s coming next. I’m working on a little collection of hormone-friendly snacks for busy mums, all quick, nourishing and completely no-bake.
Inside the eBook you’ll find:
- Magnesium & Chocolate Bites – creamy, mineral-rich that support calm energy and balance.
- Mocha & Pecan Energy Squares – energising squares with cacao and pecans for focus, stamina and mood.
- Matcha & White Chocolate Bars – refreshing matcha bars with antioxidants and gentle, uplifting energy.
- Ultimate Crunchy Seed & Nuts Bars – crispy, nourishing bars rich in minerals, calcium and grounding seeds.
- Za’taar Paprika Crispy Chickpeas – crunchy, savoury chickpeas coated in warming spices for energy, fibre and feel-good snacking.
These recipes are simple, wholesome and created with real mum-life in mind, things you can batch-prep quickly and keep in the fridge or freezer for busy days.
I’m still putting the finishing touches on it, and I can’t wait to share it with you soon.
My Favourite Wellness Reads
Here are a few of my favourite English wellness magazines, a mix of nutrition, women’s health and fitness, mindfulness and real-life wellbeing tips:
- Top Santé UK
https://www.topsante.co.uk - Vegan Food & Living
https://www.veganfoodandliving.com - Women’s Health UK
https://www.womenshealthmag.com/uk - Women’s Fitness UK
- https://womensfitness.co.uk/
- Health & Wellbeing magazine
- https://www.healthwellbeing.com/
Thank you so much for reading. I hope these hormone-friendly snacks inspire you to create simple, nourishing habits that support your energy, balance and overall wellbeing, especially during perimenopause. These small changes really do add up, helping busy mums feel more grounded and more themselves throughout the week. Each recipe is quick, wholesome and designed to give you steady mood and mineral-rich goodness with very little effort.
If you try any of these recipes, I’d truly love to hear how they turn out, feel free to tag me on Instagram or leave a comment below. Your feedback helps other mums feel inspired too. In the meantime, keep things simple, keep them doable, and keep nourishing yourself every single day because you deserve it!